Run Run Away

Question:

Hi All Having  cycled to work for about 2 years doing about 90 miles a week on average I’ve resently stared to run in local races. The last race was a 10k which I enjoyed and would like to do more . I’m 43 years of age but feel the need to improve my  running times. last attempt 44mins on a undulating course as they say. how can I improve my times using the cycling as my basic fitness and running to improve basic speed.

Response:

Hi All Having  cycled to work for about 2 years doing about 90 miles a week on average I’ve resently stared to run in local races. The last race was a 10k which I enjoyed and would like to do more . I’m 43 years of age but feel the need to improve my  running times. last attempt 44mins on a undulating course as they say. how can I improve my times using the cycling as my basic fitness and running to improve basic speed.

I raced bicycles for 15 years and now run on a more recreational level (around 40 min 10K, 3:20 marathon.) I’d say that if you are already running 44:00 for a 10K than you’ve pretty much maxed out "basic fitness" and need to do some real running training to improve. One of the problems with cycling is that your legs work through a very limited range of motion. I found that I could take very powerful strides, but that I lacked the flexibility for good foot speed. Some turnover drills (e.g., 16×50m going for maximum cadence as opposed to maximum speed) combined with some stretching will make it easier to maintain a good cadence over a 10K effort. Cycling is a great way to spend your easy days. Ride in a low gear at 100-120 rpms. This will keep your heart rate up while letting your legs recover. For specific running training, check the FAQ or a good running book. Eric Buckley Comsys Millenium Services eMail: remove NoSpam from above Standard disclaimer – I speak for myself and nobody else.

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